The Importance of Prehab: Don’t Wait for an Injury

You don’t have to be injured to take your body seriously!
In fact, some of the most successful performers and athletes are the ones who train not just to perform, but to prevent!

You don’t need to be recovering from anything. You don’t even need to be in pain. The best time to start is when you're healthy, because that’s when your body is most ready to build resilience.

What is Prehab?

Prehab, short for preventative rehabilitation, is a proactive approach to injury prevention. It focuses on strengthening key muscle groups, improving mobility, correcting imbalances, and building movement awareness before an injury even happens.

Why It Matters - Especially for Performers

Whether you're leaping on stage, running sprints, carrying heavy gear backstage, or projecting your voice eight shows a week, (or even sitting on a desk 8 hours a day)—your body is your tool.
And with repetition, pressure, and fatigue comes risk.

Some of the most common preventable injuries we see are:

•  Tendenitis (achilles, patellar, rotator cuff)

• Vocal fatigue

•  Stress fractures

•  Lower back pain from movement imbalances

•  Hip or knee issues from poor control or alignment

• Neck and shoulder pain from postural issues

Prehab Isn’t Just Stretching..

A good prehab program is tailored to YOU, and may include:

• Strength training          

• Mobility work            

• Core and stability exercises

• Technique refinement

• Neuromuscular training        

• Vocal exercises

            AND MORE!

Here Are 5 Simple Injury-Prevention Habits to Build into Your Day

1. Warm Up with Purpose and Intention, Not Just Movement
   Before rehearsals, training, or even a long walk, get into the habit of activating the right muscle groups (not just getting your heart rate up). Think: dynamic stretches, glute activation, or control drills relevant to your activity.

2. Check In with Your Body Daily
   Take 30 seconds each morning to scan your body. Is something tight, sore, or off? Noticing small changes early can help you catch potential injuries before they escalate.

3. Add 5 Minutes of Strength Work
   Pick one area you know needs support (e.g. ankles, glutes, core). Add just 5 minutes of targeted strength or mobility work into your daily routine, stacking it with brushing your teeth, a break at work, or post-class cooldown.

4. Move Differently Once a Day
   Balance out repetitive movement patterns (like dancing, sitting, lifting, or running) by exploring a different type of movement each day — a short mobility flow, a walk-in reverse, crawling, or side planks. Your joints will thank you.

5. Hydrate & Recover Like It's Part of the Job
   Hydration, sleep, and recovery strategies aren’t optional — they’re part of your performance toolkit. Set reminders or link them to other habits that you do frequently in your day. This could be something like adding deep breaths before eating, stretching after you check your phone etc. 

So, what’s next?

Here at Prehab, we work closely with dancers, singers, athletes,  performers, and all professionals to build custom prehab plans that fit your body and your craft.

If you’re not injured (great!)—let’s keep it that way.    

And if you’re currently managing an injury — we’ll help you build up your strength and provide tools to prevent it from reoccurring.

So why wait for a setback? Start your Prehab today—because the strongest performances begin before the spotlight ever hits.